Comparing Nutrients in 100 grams Cauliflower VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Cauliflower	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.34% 0.97g	2.04% 1.48g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.94g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.81g	g per day for Men 19-50 years
Fiber	5.26% 2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.3% 57μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.25% 0.42mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	4.43% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.3% 44mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Sauteed Yellow Onions:

• 100 grams of Cauliflower have 1.5 times more Vitamin B2, 13.7 times more Vitamin B3, 3.9 times more Vitamin B5, 28.5 times more Vitamin B9 and 26.8 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 8.5 times more Vitamin E and 1.4 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Sauteed Yellow Onions provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Cauliflower as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Sauteed Yellow Onions:

• 100 grams of Cauliflower have 2.3 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 2.5 times more Sodium and 1.3 times more Zinc than Sauteed Yellow Onions.
• Both Cauliflower and Sauteed Yellow Onions contain similar levels of Water per 100 grams.
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 2 times more Protein than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 4.9 times more Energy, 38.6 times more Fat, 11.4 times more Saturated Fat, 44 times more Omega 3, 300.6 times more Omega 6, 1.6 times more Carbohydrate and 1.5 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Sauteed Yellow Onions offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6
• 100 grams of Sauteed Yellow Onions provide inadequate amounts of Protein